1. Provencal Omelet
Calories: 170 per serving
Start your day with a fluffy, veggie-packed omelet. Cheese, mushrooms, and green onion make this low-cal breakfast extra flavorful.
Ingredients:
– Nonstick cooking spray
– 2 cups sliced fresh mushrooms
– 3 tablespoons sliced green onion
– 1 clove garlic, minced
– 1 cup refrigerated or frozen egg product, thawed
– 1/4 teaspoon herbes de Provence or dried thyme or basil, crushed
– 1/8 teaspoon salt
– Dash ground black pepper
– 1 teaspoon olive oil
– 1/4 cup shredded part-skim mozzarella cheese
– 1 tablespoon finely shredded Asiago or Parmesan cheese
– 1 medium plum tomato, chopped
– Snipped fresh parsley (optional)
2. Herb-Bran Muffins
Calories: 162 per serving
Pair these custom breakfast muffins (you choose the herb) with an omelet for a delicious, fiber-rich breakfast.
Ingredients:
– Nonstick cooking spray
– 1 1/2 cups all-purpose flour
– 1 cup whole bran cereal
– 2 tablespoons grated Parmesan cheese
– 1 tablespoon sugar
– 1/2 teaspoon baking powder
– 1/4 teaspoon baking soda
– 2 teaspoons snipped fresh basil, dill, rosemary, thyme, sage, or chives
– 2 beaten egg whites or 1 beaten egg
– 1 cup buttermilk
– 1/4 cup cooking oil
3. Poblano Tofu Scramble
Calories: 182 per serving
This Southwestern-style scramble is great for a company-special breakfast. Lime juice and tomatoes add delightfully fresh notes.
Ingredients:
– 1 16 – 18 – ounce package extra-firm water-packed tofu
– 1 tablespoon olive oil
– 1 -2 fresh poblano chile peppers, seeded and chopped
– 1/2 cup chopped onion
– 2 cloves garlic, minced
– 1 teaspoon chili powder
– 1/2 teaspoon ground cumin
– 1/2 teaspoon dried oregano, crushed
– 1/4 teaspoon salt
– 1 tablespoon lime juice
– 2 plum tomatoes, seeded and chopped
– Fresh cilantro sprigs (optional)
4. Cheesy Grits and Sausage
Calories: 226 per serving
If the savory cheddar cheese, sausage, and jalapeno peppers in this Southern breakfast favorite don’t wake you up, nothing will! Serve this low-cal breakfast with a serving of fresh fruit juice.
Ingredients:
– 2 cups water
– 1/2 cup quick-cooking grits
– 2 ounces uncooked bulk turkey sausage, cooked and drained
– 1 tablespoon sliced green onion
– 2 teaspoons finely chopped, seeded fresh jalapeno pepper
– 1/4 teaspoon garlic salt
– Dash black pepper
– 2 tablespoons shredded reduced-fat cheddar cheese
5. Apple Puffed Oven Pancake
Calories: 145 per serving
Drizzled with creamy caramel sauce, this apple-infused pancake puff is surprisingly low in calories. Just cut it into six wedges and serve!
Ingredients:
– 1 tablespoon butter
– 3/4 cup refrigerated or frozen egg product, thawed
– 1/2 cup all-purpose flour
– 1/2 cup fat-free milk
– 1/4 teaspoon apple pie spice
– 1/8 teaspoon salt
– Nonstick cooking spray
– 2 medium apples, cored and thinly sliced
– 2 tablespoons packed brown sugar or brown sugar substitute
– 2 teaspoons water
– 1 recipe Caramel Sauce (below) or 1/2 cup purchased sugar-free caramel sauce
Credit: YouTube
